Workout of the Day (WOD)
Classes will be varied if not random functional movements done at high intensity. The WODs are scaled and modified to each athlete's level and performed at the highest intensity that the individual can sustain with good form and proper technique. These workouts will design with progression and development in mind. The WOD will be designed by your Elite CrossFit coach.

CrossFit Football Certification

CrossFit Football Certification
April 23-24, 2011

Monday, October 18, 2010

This week: Named WOD Wednesday, La Hacienda Friday and Charity 5K Saturday.

WOD
A. Power Jerk 3-3-3
B. For Time:
Box Jumps
Burpees
21-18-15-12-9-6-3
Begin workout with 21box jumps followed by 21 burpees and continuing through the sequence by 3's down to 3 box jumps and 3 burpees.
C. Tabata Sit Ups 8 rounds of: 20s max sit ups, 10s rest
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